Download Performance vs Aesthetics

Performance vs Aesthetics
Danielle Rancourt, MS, RD, LD
DISCLOSURE
Due to evolving research, sports
nutrition recommendations are being
modified on a regular basis.
What does healthy mean?
LEARNING OBJECTIVES: PERFORMANCE NUTRITION
1) Understand the general principles of sport & performance nutrition
2) Summarize current recommendations for pre-, during and post-exercise nutrient intake and timing
3) Differentiate fueling plans for endurance vs strength athletes
4) Identify an appropriate fluid replacement protocol
5) Discuss the most common vitamin and mineral deficiencies that impair performance
6) Analyze the alleged and actual benefits of various supplements
7) Examine the role of caffeine in exercise performance
8) Create an appropriate diet for weight management
PERFORMANCE PYRAMID
SUPPLEMENTATION
Sport-specific
Nutrient Protocols
(Pre-game/Post-game)
Daily
Eating Habits
“The Basics”
PERFORMANCE
NUTRITION
FOUNDATIONAL
NUTRITION
*J Int Soc Sports Nutr. 2006; 3(1): 51–55. Food Alone May Not Provide Sufficient Micronutrients for Preventing Deficiency.
85 - 90% of
athletes have
deficiencies in
one or more key
nutrients*
PERFORMANCE NUTRITION
nu-tri-tion (noun)
The process of providing or obtaining the food necessary for health
and growth – EATING FOR LIFE
Performance nutrition
Meeting specific nutritional needs (carbs, protein, fat, calories,
vitamins, minerals) to support & enhance performance
Meeting specific fluid needs (hydration) to support & improve
performance
Timing food and fluid intake to optimize performance and
recovery
Utilizing supplements to “fill the gaps”
PERFORMANCE NUTRITION
FACTORS TO CONSIDER:
 Body type & composition (body fat %, lean muscle mass)
 Athletic goals
 Type of exercise (endurance vs strength training)
 Time of exercise (morning vs evening)
 Frequency of exercise (one-a-day, two-a-day)
 Environmental conditions (temperature, humidity, elevation)
OUR CONSIDERATIONS:
 Endurance Athlete (aerobic system dominant)
 Strength-Training Athlete (anaerobic system dominant)
PERFORMANCE NUTRITION
DAILY RECOMMENDATIONS: CALORIES
Cunningham Equation  athletic body types (requires
Harris-Benedict Equation
body fat %)
Men
BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
Women
BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)
Little to no exercise
Daily kilocalories needed = BMR x 1.2
Light exercise (1–3 days per week)
Daily kilocalories needed = BMR x 1.375
Moderate exercise (3–5 days per week)
Daily kilocalories needed = BMR x 1.55
Heavy exercise (6–7 days per week)
Daily kilocalories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts)
Daily kilocalories needed = BMR x 1.9
From The American Journal of Clinical Nutrition
CASE STUDY: 21 YO MALE HOCKEY PLAYER (Freshman)
185 lb. (84kg), 5’10” (178cm), Trains M-F (5X per week), Skates 2-3X per week
BMR = [88.362 + (13.397 x 84) + (4.799 x 178) – (5.677 x 21)] = 1949 kcal x 1.725 = 3362
kcal/day
PERFORMANCE NUTRITION
“Sports nutrition is not one-sizefits-all and should be adapted to
the athlete, his or her goals, and
his or her sport”
INDIVIDUALIZE
healthtrustpg.com
ENDURANCE VS STRENGTH SPORTS
Ranking
Sport
Ranking
Sport
=1
Cycling: Distance
11
Ice Hockey
=1
Track and Field: Distance
=11
Tennis
3
Swimming (all strokes):
Distance
=13
Canoe/Kayak
4
Skiing: Nordic
=13
Field Hockey
5
Boxing
=13
Rugby
6
Rowing
=16
Lacrosse
7
Water Polo
=16
Wrestling
8
Soccer
18
Figure Skating
9
Speed Skating
19
Racquetball/Squash
10
Basketball
20
Track and Field: Middle
Distance
DAILY NUTRIENT NEEDS
ENDURANCE ATHLETE
Carbohydrate: 6 – 10 g/kg body weight
Protein: 1.2 – 1.4 g/kg body weight
Fat: 20 – 35% of total calories
25%
20%
Carb
55%
Protein
Fat
Fluid: ½ - 1 oz per pound of body weight per day*
*Post-exercise fluid intake not included in total (to replace sweat loss)
STRENGTH TRAINING ATHLETE
Carbohydrate: 6 – 10 g/kg body weight
Protein: 1.4 – 1.7+ g/kg body weight
25%
45%
Fat: 20 – 35% of total calories
Fluid: ½ - 1 oz per pound of body weight per day*
*Post-exercise fluid intake not included in total (to replace sweat loss)
*Stoler, F. American College of Sports Medicine. 2015. Sports Nutrition Unplugged.
Carb
30%
Protein
Fat
CASE STUDY: DAILY NUTRIENT NEEDS
ICE HOCKEY = ENDURANCE + STRENGTH
ESTIMATED ENERGY NEEDS: 3000-3300kcal
Carbohydrate: 45-55%
Protein: 25-30%
Fat: 25%
25%
20%
Carb
55%
ENDURANCE
25%
45%
Protein
Fat
Carb
30%
STRENGTH
Protein
Fat
PRE-EXERCISE NUTRITION
GOAL: FILL THE TANK (Ensure sufficient fuel)
Digestible carbohydrates to sustain energy levels & boost performance
Lean protein to preserve muscle mass
Healthy fats to protect joints & prevent tissue breakdown
Fluid to stay hydrated & avoid dehydration
RECOMMENDATIONS:
TIMING
2 – 4 hours prior
to exercise
0 – 1 hour prior to
exercise
NUTRIENTS
ENDURANCE ATHLETE
STRENGTH-TRAINING
ATHLETE
CASE STUDY
Carbohydrate
2 – 3 g/kg
0.5 – 0.7 g/kg
84g carbs (2 cups rice)
Protein
0.4 – 0.5 g/kg
0.5 – 0.6 g/kg
42g protein (6 oz chicken)
Fat
5 – 15 grams
5 – 15 grams
5g fat (1/4 avocado)
Fluid
5 – 7 mL/kg
5 – 7 mL/kg
1 cup per hour
Carbohydrate
0.5 – 1.5 g/kg
0.2 – 0.4 g/kg
15-45g carbs (banana)
Protein
0.1 – 0.2 g/kg
0.2 – 0.4 g/kg
8-25g pro (2 Tbsp PB)
Fat
minimal
minimal
minimal
Fluid
5 mL/kg
5 mL/kg
1 cup
DURING-EXERCISE NUTRITION
GOAL: MAINTAIN
Fluids to stay hydrated & avoid dehydration
Carbohydrates to provide immediate fuel*
Protein to prevent muscle breakdown*
RECOMMENDATIONS:
TIMING
Less than 60
minutes
Longer than
60 minutes
NUTRIENTS
ENDURANCE
ATHLETE
STRENGTHTRAINING ATHLETE
Carbohydrate
none
none
Protein
none
none
Fat
none
none
Fluid
4 – 8 oz/15 minutes
4 – 8 oz/15 minutes
Carbohydrate
0.7 g/kg/hour
0.3 g/kg/hour
Protein*
15 g/hour
15 g/hour
Fat
none
none/minimal
Fluid
4 – 8 oz/15 minutes
4 – 8 oz/15 minutes
Electrolytes – Sodium**
450 – 700 mg
450 – 700 mg
*Only for specific populations – long training sessions, multiple sessions, gaining mass
**Varies based on sweat rate (0.3 – 2.4 L/hour)
6 – 8% carbohydrate-electrolyte solution
(6 – 8 g/100 mL)
POST-EXERCISE NUTRITION
GOAL: RE-FILL THE TANK ASAP
Protein to repair & restore lean muscle mass
Carbohydrates to re-fuel & improve future performance
Healthy fats to decrease inflammation & muscle soreness
Fluid to re-hydrate
RECOMMENDATIONS:
NUTRIENTS
ENDURANCE ATHLETE
STRENGTH-TRAINING
ATHLETE
CASE STUDY
Carbohydrate
1.0 – 1.5 g/kg
1.0 – 1.5 g/kg
84g carbs
Protein
0.4 – 0.6 g/kg
0.4 – 0.6 g/kg
34-42g protein
Fat
5 – 15 grams
5 – 15 grams
5g-15g fat
Fluid
16 – 24 oz per 1 lb lost
16 – 24 oz per1 lb lost
“Shaker bottle”/lb lost
Every 2
hours post
exercise (for
Carbohydrate
1.0 – 1.5 g/kg
1.0 – 1.5 g/kg
126g carbs
Protein
0.4 – 0.5 g/kg
0.5 – 0.6 g/kg
42g protein
Fat
10 – 20 grams
10 – 20 grams
10-20g fat
4 – 6 hours)
Fluid
8 – 16 oz/2 hours
8 – 16 oz/2 hours
“1/2 shaker bottle”/2h
TIMING
0 – 30
minutes post
exercise
PRE-EXERCISE MEAL (ENDURANCE)
PRE-EXERCISE MEAL (STRENGTH)
POST-EXERCISE MEAL (ENDURANCE)
POST-EXERCISE MEAL (STRENGTH)
Photo Credit: Precision Nutrition
FLUID REPLACEMENT PROTOCOL
Take weight pre & post-exercise
0 – 30 minutes post-exercise:
16 – 24 oz of water for every 1 lb of weight lost
1 shaker bottle (25oz) per lb lost
Every 2 hours post-exercise:
8 – 16 oz of water/2 hours
½ shaker bottle (12 oz) every 2 hours
Limit alcohol, energy drinks, soda, caffeine
Supplementation works
best when the athlete has
a healthy, established
diet.
19
DISCLOSURE
“The U.S. government strictly regulates foods for ingredients,
additives, manufacturing practices, safety and packaging.
That is NOT the case for dietary supplements.
Dietary supplements are not required to be registered with
or obtain pre-market approval by the FDA.”
ncaa.org
20
SUPPLEMENTATION: FILL THE GAPS
SUPPLEMENT
STRONG EVIDENCE
WEAK EVIDENCE
Whey Protein
Increases fat loss
Increases lean muscle mass
Increases power output
Creatine
Increases power output
Increases weight & lean muscle mass
Increases anaerobic cardiovascular capacity
Increases muscle endurance
Protects muscles from damage
BCAA’s
Increases aerobic endurance
Increases fat oxidation
Decreases fatigue
Increases weight loss
Fish Oil
Decreases inflammation
Decreases cortisol levels
Caffeine
Increases anaerobic cardiovascular capacity
Increases power output
Increases aerobic exercise capacity
Increases fat oxidation
Beta-Alanine
Increases muscle endurance
Increases anaerobic cardiovascular capacity
Decreases fatigue
HMB (metabolite of Leucine)
Decreases muscle damage
Increases power output
Glucosamine
None
Decreases pain
L-Arginine (nitric oxide)
None
Increases blood flow
Increases anaerobic cardiovascular capacity
From www.Examine.com
SUPPLEMENTS: USE AND SOURCES
2004 study involving Division I athletes; 89% of the subjects had used supplements or were
using supplements
Energy drinks, meal replacements, MV, Creatine, Vit C
Females
Calcium, Iron, MV
Health, recovery, and replacing an inadequate diet
Family members
Males
Amino acids, whey protein, weight gainers, creatine, glutamine, HMB
Improve speed and agility, strength and power, or for weight/muscle gain
Store nutritionist, fellow athletes, friends, or a coach
Multi-sport athletes tend to engage in supplement use more frequently
Supplement use is more prevalent in aesthetic sports or sports requiring athletes to “make
weight”
Int J Sport Nutr Exerc Metab. 2004 Feb;14(1):104-20
SUPPLEMENTS: VITAMINS & MINERALS
Role of Micronutrients (Vitamins & Minerals):
Energy production
Hemoglobin synthesis
Bone health
Immune function
Protection against oxidative damage
Synthesis and repair of muscle tissue
“There is no scientific evidence to support the general use of vitamin and mineral supplements to improve athletic performance.”- ACSM
Who may benefit from a daily MV and Mineral supplement?
“Athletes who restrict energy intake or have severe weight-loss practices, who eliminate one or more of the food groups from their diet, or
who consume unbalanced and low micronutrient-dense diets” - ACSM/ADA/DC
Vitamin Deficiencies (1 or more):
40% of males
25% of females
Mineral Deficiencies (1 or more):
55% of males
42% of females
Misner, Journal of the International Society of Sports Nutrition 2006 3:51-55
VITAMINS & MINERAL DEFICIENCIES
%
VITAMINS
PERFORMANCE ROLE
%
MINERALS
PERFORMANCE ROLE
95
Vitamin D
Facilitates Calcium Absorption into
Bones
80
Zinc
Supports Growth, Building & Repair
of Muscle Tissue
65
Vitamin E
Protect Cell Membrane from
Oxidative Damage (antioxidant)
50
Calcium
Growth, Maintenance & Repair of
Bone Tissue
30
Vitamin B6
Energy Production
45
Selenium
Protect Cell Membrane from
Oxidative Damage (antioxidant)
25
Riboflavin
Energy Production
40
Magnesium
Cellular Metabolism
Neuromuscular Function
20
Thiamin
Energy Production
20
Sodium,
Potassium &
Chloride
Electrolyte Balance
Nerve Transmission
10*
Iron
Part of Oxygen-Carrying Proteins,
Hemoglobin & Myoglobin
20
Vitamin B12
Red Blood Cell Production
Protein Synthesis
CNS Maintenance
15
Folate
Red Blood Cell Production
Protein Synthesis
CNS Maintenance
10
Niacin
Energy Production
~
Pantothenoic
Acid & Biotin
Energy Production
Misner, Journal of the International Society of Sports Nutrition 2006 3:51-55
*Most prevalent in female athletes
CAFFEINE
Most widely used stimulant in the world
Many use caffeine or energy drinks to
compensate for poor diets
10% of the population ingests more than
1000 mg per day
Up to 400 milligrams (mg) of caffeine per
day considered “safe” for most adults
4 cups of brewed coffee (100mg/8oz)
10 cans of cola
2 "energy shot" drinks.
American College of Sports Medicine
www.stylecraze.com
CAFFEINE AND EXERCISE PERFORMANCE
RECOMMENDATION
3-6mg/kg 60 minutes pre-exercise (optimal dose for maximizing
performance)
Prolonged endurance exercise, high intensity intermittent
exercise
Greater dosages ≠ greater benefits
Side effects
Anxiety, jitters, inability to focus, gastrointestinal unrest,
insomnia, irritability, dehydration (diuretic)
With higher doses
Heart arrhythmias and mild hallucinations
SPARK: Key Benefits (per label)
- Enhances mental energy and focus*
- Provides support for long-lasting energy*
- Helps fight occasional drowsiness*
- Over 20 vitamins, minerals and nutrients*
- Sugar-free*
ACSM
Whole foods contain powerful compounds and
chemicals that work synergistically to improve the
nutritional potential of the diet, far beyond what
is possible from individual nutrients or
supplements.
WEIGHT MANAGEMENT
Weight Maintenance = BMR x Activity Factor
Weight Gain = BMR x Activity Factor + 15 - 20% kcal surplus per day
Weight Loss = BMR x Activity Factor – 15 - 20% kcal deficit per day
+20%
kcal
Sustainable weight loss is approx. 0.5 – 1.5 lb per week
1 pound of fat = 3500 kcal
EXAMPLE – 180 lb runner has goal weight of 170 lb
BMR + AF = 3000 kcal/day
3000 x 0.2 = 600 kcal deficit
Athlete follows a 2400 kcal/day diet
6 days to lose 1 lb of fat & 2 months to lose 10 lb
NOTE:
Extreme calorie deficits can lead to weight/fat retention
Nutrient elimination not effective
BMR
+
AF
-20%
kcal
CASE STUDY: BODY COMPOSITION
SUMMER GOALS
Increase weight (lean mass)
Decrease body fat %
Improve fitness test parameters
JUNE
AUGUST
DIFF
WEIGHT
185 lbs
187 lbs
+2
FAT WEIGHT
19 lbs
15 lbs
-4
LEAN
WEIGHT
166 lbs
172 lbs
+6
BODY FAT %
10.5%
7.9%
-2.6%
44.8 lbs
46.4 lbs
+1.6
1996 kcal
2055 kcal
+59
FAT FREE
MASS
BMR
FITNESS TESTING PARAMETERS
VERTICAL JUMP (Total body power)
JUNE: 24.7 inches
AUGUST: 32.1 inches
DIFF: +7.4 inches
BIKE TEST
(Keiser 500 kcal test-Aerobic Capacity)
JUNE: 26:30
AUGUST: 22:30
DIFF: -4:00
FMS (Movement Efficiency)
JUNE: 15/21 (71%/C-)
AUGUST: 18/21 (85%/B)
DIFF: +14%
SUMMARY: WHAT WE KNOW
1. Nutrition “prescriptions” should be individualized based on the athlete’s sport, goals,
response to certain foods and food preferences.
2. Athletes need to consume adequate fuel during periods of high-intensity and/or long
duration training.
3. The right fuel at the right time influences how well athletes feel, perform and recover.
4. Nutritional needs to achieve specific goals are not fixed.
5. Supplements can do more harm than good if taken in large amounts or at the wrong time.
AESTHETICS
NUTRITION
LEARNING OBJECTIVES: AESTHETICS NUTRITION
1) Discuss popular diet myths and misconceptions
2) Examine common approaches for improving body composition
A. Males Vs Female tendencies
B. Very Low Calorie Diets
C. Low Carbohydrate Diets
I.
Case Study: Ketogenic Diet
D. Intermittent Fasting
E. IIFYM (“Macros”)
I.
Case Study: Natural body builder, Bikini competitor
3) Uncover the best dietary approach
4) Compare PERFORMANCE vs AESTHETICS nutrition
5) DIETITIAN TAKEWAYS
FOODS TO AVOID
BREAD
FAT
CARBS
GLUTEN
SUGAR
www.mensxp.com
METABOLISM
What is it?
 Series of chemical processes in each cell that turns calories into fuel
Fact or Myth?
 Certain foods can “speed up your metabolism”.
 Increasing lean mass can increase metabolic rate.
 Drastic weight loss (crash diets) can slow resting metabolism.
LIFTING WEIGHTS MAKES WOMEN BULKY – FACT OR MYTH?
EATING AFTER 7PM CAUSES WEIGHT GAIN – FACT OR MYTH?
“It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do
during the whole day that determines whether you gain, lose, or maintain your weight.” USDA
 Why does the “7pm” cut-off exist?
 People eat at night for a variety of reasons that often have little to do with hunger:
 Satisfying cravings
 Boredom
 Stress
 Bedtime snacks often consist of large portions of high-calorie foods
 Tips for eating at night
 Plan for it as part of your daily calories
 Pay attention to your food while eating
 Slow down
 Avoid eating in front of the TV
 Try having your last meal 2 hours before bed
 Eating too close to bedtime can cause indigestion and sleeping problems
 Think light and healthy: portion control!
 Avoid eating out of the bag or box
 Veggies and hummus, small servings of light popcorn, low-fat Greek yogurt, small handful of unsalted nuts
Arble, D., Journal of Obesity, 2009
blog.liebherr.com
GLUTEN MAKES YOU FAT – FACT OR MYTH?
blog.liebherr.com
WHAT IS GLUTEN?
“This is pretty sad
cause I don’t
know.”
Jimmy Kimmel Live
“It’s in bread. It’s
like a grain,
right?”
“It makes you fat.
I have a girlfriend in
Russia who got me
into it; she’s reading
a book about it.”
“It’s part of the
wheat that…
yeah I really
don’t know.”
blog.liebherr.com
GLUTEN MAKES YOU FAT – FACT OR MYTH?
 What is Gluten?
 Proteins (glutenin and gliadin ) found in wheat, rye and barley which stretch and trap gas as dough rises, creating airy
bread.
-
Only 1% of the US population suffers from celiac disease
22% of Americans currently follow a gluten-free diet
65% of consumers who eat or used to eat GF do so because they think it’s healthier
27% eat GF for weight loss purposes
 Who should be on a Gluten Free Diet?
 “The vast majority of individuals on gluten-free diets have no business being gluten-free, because, for them, there is
no medical necessity” - Alessio Fasano, M.D., director of the Center for Celiac Research and Treatment
 There is no evidence that it is beneficial for people who do not have these conditions. It’s all about overall food
choices made within the diet.
 “A gluten-free diet should consist mostly of naturally gluten-free whole foods, including
fruits, veggies, beans, nuts, seeds, dairy, fish, and lean meats. The ironic thing is that these
are the same foods we recommend to the general population for a healthful diet.”
Mintel global Press Team, Oct 14 2013
blog.liebherr.com
COMMON APPROACHES TO LOSE WEIGHT AND/OR LEAN OUT
MALE VS FEMALE TENDENCIESE
FEMALES:
DIETING
Very Low Calorie Diets(VLCD)
Limit carbs, sugar and/or fat
Cleanses/Detox - What do these diets do that your kidney’s/liver can’t do?
MALES:
EXERCISE
Many men feel it is an efficient way to lose weight
DIET
“Plenty of men go on diets, they're just much more likely to do it as a solitary endeavor”
-Psychologist Michael R. Lowe
Very high protein and/or high fat
Heavy reliance on supplements (i.e. fat burners)
www.betches.com
VERY LOW CALORIE DIETS
Used to promote quick weight loss (jumpstart obesity programs)
Should only be used short term (up to 12 weeks)
Provides up to 800 calories per day (far less than most people need)
Commercial formulas*; liquid shakes, soups, or bars, replacing all regular meals
(*designed to provide all nutrients all while losing weight quickly)
PROS:
Rapid weight loss can be motivating (lose 3-5lbs/week)
RISKS:
Fatigue, constipation, nausea, diarrhea, gallstones
Weight regain is common
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) niddk.nih.gov
LOW CARBOHYDRATE DIETS
BRANDED DIETS: ATKINS, SOUTH BEACH, ZONE (PALEO, KETO)
≤35-40% CARBS, 30-35% PRO, 30-55% FAT

PROS:
Quick initial weight loss
Expulsion of previously retained water (4g water stored for each gram glycogen)
Improved triglycerides
Anti-inflammatory

CONS, RISKS, & CHALLENGES:
Increased saturated fat intake (increase LDL, cholesterol)
Unsustainable (dietary fatigue)- 6 months
Weight regain
Carbs added back in without adjusting fats and protein
Research indicates that only 1/5 people in the general population are successful at long-term weight
maintenance
Exercise performance (endurance aerobic, high intensity)
Nutrient deficiencies (fiber, vitamin C, folate, Mg, K, Ca, B1, B2, B6)
Levine MJ, JADA. 2006; 106: 2086-2094
legionathletics.com
LOW CARBOHYDRATE DIETS: THE KETOGENIC DIET
Extremely low carb, moderate protein, very
high fat
<5-10% carbs (30g)
20-30% protein
60-70% fat
Ketosis: Fatty acids and ketones used for fuel
PROS
-REDUCED APPETITE
-LESSENED BLOATING
-WEIGHT LOSS
-DECREASED BODY FAT
-LESS FREQUENT
CARB/SUGAR CRAVINGS
CONS
-VEGETABLE LIMIT
-LOW ENERGY
-DECREASED MUSCULAR
ENDURANCE
-LIGHT HEADED
-EATING OUT (SOCIAL)
-DEHYDRATION
Ketogenic Diet Weight Changes
130
129
128.6
128
127
Weight (lbs)
126
125
124
127.4
126.3
125.2
125
124.4
125
124.6
124.6
124.4
123.6
123
123.4
123.6
123.2
122.6
123.6
122.6
122
121
120
119
14-Jun 15-Jun 16-Jun 17-Jun 18-Jun 19-Jun 20-Jun 21-Jun 22-Jun 23-Jun 24-Jun 25-Jun 26-Jun 27-Jun 28-Jun 29-Jun 30-Jun
45
INTERMITTENT FASTING
 Eating pattern that cycles between periods of fasting and eating.
5:2 (2 days per week, <500kcal females, <600kcal males)
EAT STOP EAT – 24h fast (1-2 days per week)
LEANGAINS - 16:8 (Men), 14:10 (Women)
3 KEYS TO SUCCESS
Calorie control , Food Quality, Regular Exercise
HOW & WHY IT WORKS
Dieters eat less in one week than they normally would
Does not lower resting metabolic rate - Less muscle loss
TAKEAWAYS:
Not for everyone – Pregnant/Nursing, DM (hypglycemiao), Medications, Hypotension, ED
Best for non-snackers, people who are “too busy to eat”, people who do not tend to “binge eat”
IF (bigger meals, less frequent) does not necessarily produce greater fat loss than smaller meals, more frequently
Weight regain upon stopping IF can occur more quickly
Trial fasting – great way to practice managing hunger
PURPORTED BENEFITS
Increase HGH, improved insulin sensitivity cellular repair initiation, reduced inflammation, may reduce lipid levels
Orenstein, B. 2014. Dietitian. Vol. 26 No. 12 P. 40
vitals.lifehacker.com
IIFYM – FLEXIBLE DIETING
 Requires you to calculate and monitor calories from each MACRONUTRIENT
Aim to get 1g protein per pound body weight
25-35% fat
Carbs – Leftover calories
WHAT IT MIGHT BE
Extremely time consuming
Excuse to eat unhealthy foods
High Protein Diet
TAKEAWAYS:
Results likely due to calorie control
Not evidence-based
Tracking may lead to an unhealthy relationship and obsession with food
QUALITY MATTERS (especially for long term health)
Calorie ≠ Calorie
IIFYM CAN BE a healthy approach to decrease weight and/or body fat
Brisette, C. T., 2016. Washington Post.
1700 kcal
125g protein
66g fat
150g carbs
IIFYM VARIATIONS
carbs
10%
protein
60%
Fat
30%
Chicken
Eggs
Beef
Spinach
Asparagus
Rice
Protein
Fat
23%
Carbs
52%
Protein
25%
Eggs
Egg whites
Spinach
Chicken
Mixed veggies
Sweet potatoes
Ground turkey
White rice
Almonds
Apples
Berries
Oats
Peanut butter
Protein powder
THE BEST DIETARY APPROACH
META ANYLSIS (2014)
Comparison of Weight Loss Among Named Diet Programs in Overweight and Obese Adults
• IMPORTANCE: Many claims have been made regarding the superiority of one diet or
another for inducing weight loss.
• 7286 individuals randomized to a popular diet (Low Carb vs Low-Fat)
• Weight loss and BMI at 6 and 12 months
• CONCLUSION: Significant weight loss was observed with ANY low-carbohydrate or lowfat diet. Weight loss differences between individual named diets were small.
• This supports the practice of recommending any diet that a patient will adhere to in
order to lose weight.
JAMA. 2014;312(9):923-933. doi:10.1001/jama.2014.10397.
THE BEST DIETARY APPROACH
KEY POINTS:




It ultimately comes down to calorie restriction
Success depends on consistency/compliance
Sticking to the “diet” is more important than the type of diet
The RD is the best person to determine which dietary approach
is most appropriate for each individual
 Health professionals should refer any patient/client/athlete that
is seeking to improve their body composition, performance or
diet to a Registered Dietitian
THE BEST DIETARY APPROACH
RESULTS= QUANTITY + QUALITY + CONSISTENCY
PERFORMANCE VS AESTHETICS: KEY DIFFERENCES
ATHLETICS/PERFORMANCE
AESTHETICS
•
•
•
•
•
•
•
• Goal: Appearance (and fitness)
• Energy: Varies
• Primary Fuel: Varies (Typically lower carb)
Hydration: dehydration protocols may be in
place to look more “cut”
• Timing: Varies – fasting is not uncommon
• Evidence: Weak body of research
• Expert to refer: RD
Goal: PERFORM
Energy: Should meet training needs
Primary Fuel: Carbohydrates
Hydration: Critical
Timing: Critical - Every 2-3 hours
Evidence: Strong body of research
Expert to refer: RD
HOW TO BECOME A HEALTHIER (AND LEANER) YOU
THE DIETITIAN’S ADVICE





GET ENOUGH SLEEP
REDUCE STRESS
LIMIT ALCOHOL CONSUMPTION
CONSUME A CALORIE CONTROLLED, NUTRIENT-DENSE DIET
COMPLIMENT THAT DIET WITH AN EFFECTIVE EXERCISE
PROGRAM
 FIND YOUR HAPPY
THE DIETITIAN’S ADVICE
If you can't see yourself doing what you’re doing now
in 18 months, you probably won’t succeed.
REFERENCES
Nutrition and Athletic Performance. Joint Statement from Dietitians of Canada, American College of Sports Medicine & American Dietetic Association.
2008
J Int Soc Sports Nutr. 2006; 3(1): 51–55. Food Alone May Not Provide Sufficient Micronutrients for Preventing Deficiency.
Stoler, F. Sports Nutrition Unplugged. American College of Sports Medicine. 2015.
Misner. Vitamin and Mineral Deficiencies. Journal of the International Society of Sports Nutrition 2006 3:51-55
Eat to Compete. Iowa State University. 2014
J Int Soc Sports Nutr. 2010; 7: 7. ISSN Exercise & Sports Nutrition Review.
Supplementation. www.Examine.com
J Athl Train. 2011 May-Jun; 46(3): 322–336. National Athletic Trainers' Association Position Statement: Safe Weight Loss and Maintenance Practices in
Sport and Exercise.
J Int Soc Sports Nutr. 2014, 11:7. Metabolic adaptation to weight loss: implications for the athlete.
How to fix a broken diet. www.precisionnutrition.com
J Int Soc Sports Nutr. 2014, 11:20. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation.
Volek, J. Influence of Nutrition on Responses to Resistance Training. American College of Sports Medicine. 2004.
Froiland K, Koszewski W, Hingst J, Kopecky L. Nutritional supplement use among college athletes and their sources of information. Int J Sport Nutr
Exerc Metab. 2004;14(1):104–20.
ACSM – Caffeine and Exercise Performance
Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group, Rosenbloom C, Coleman E. Sports Nutrition: A Practice Manual for
Professionals, 5th edition. Academy of Nutrition and Dietetics: 2012.
Arble, D., Obesity, online Sept. 3, 2009. Weight Control Information Network web site: “Weight Loss and Nutrition Myths.
Mintel global Press Team, Oct 14, 2013. Gluten-free foods to lose weight
National Institute of Diabetes and Digestive and Kidney Diseases , December 2012. Very low calorie diets.
Levine MJ, Jones JM, Lineback DR. Low-Carbohydrate Diets: Assessing the Science and Knowledge Gaps, Summary of an ILSI North America Workshop.
JADA. 2006; 106: 2086-2094
Orenstein, B. 2014. Intermittent Fasting: The Key to Long-Term Weight Loss? Today's Dietitian. Vol. 26 No. 12 P. 40
Brisette, C. T., 2016. Washington Post. The macros diet takes calorie counting to the next level: Does it really work?
Johnston BC, Kanters S, Bandayrel K, et al. Comparison of Weight Loss Among Named Diet Programs in Overweight and Obese Adults: A Meta-analysis.
JAMA. 2014;312(9):923-933. doi:10.1001/jama.2014.10397.